The Solutions: It is especially important not to skip dinner or your stomach may cry in hunger at night. However, even if the bladder is scheduled to hold urine over 8 hours, drinking too much water, soup or herbal tea before bedtime can cause night time awakenings. To reduce this, chug down at least 1.5 litres of water in the day (before 10pm) and lower the thermostat of the room. “Any temperature greater than 18°C is disruptive,” says Dr Alain Muzet, a specialist in sleep physiology. “It alters the sequence of sleep cycles and fragments REM sleep, during which dreams occur.”

Sleeping on a cool head also reduces sweating at night caused by to hyperthyroidism or hormonal upheaval of menopause. If it is one of those rare cool nights, open the window before you slip under the covers. Or purchase any cooling pillow from a pharmacy. Bedding must not be neglected either. According to an Actimuscle study conducted by Professor Damien Léger, poor mattresses double the number of micro-awakenings and make your nights three times more restless. Choose a soft, but firm mattress so it evenly supports all parts of your body. Flip it every three months and change it every ten years.

One extra trick During night time awakenings, stay zen in order not to trigger a vicious circle of insomnia. Breathe in through your belly, staying focused on the air going in and out of your nose. Sleep is still not making a comeback? Get up to read a few pages or listen to relaxing music before you get back into bed.

A good menu “At dinner, have leafy vegetables (spinach, cabbage, salad …) with your starch (rice, semi-wholemeal noodles) to get sufficient carbs and tryptophan (an essential amino acid, a precursor to serotonin),” advises Dr Rougier. And pair a fish rich in vitamins B6 and B12 (salmon, sardines…) to ensure high levels of melatonin during the night. “Do you prefer meat? Choose a lean variety, sprinkled with wheat germ and brewer’s yeast (for vitamin B). Finish with a fruit or skimmed dairy. In cases of anxiety, drink a hawthorn, passionflower or valerian tea 2 hours before bedtime.

Read more from our ‘Sleep Report’:

I have trouble falling asleep 

I sleep but I wake up feeling tired

Three myths about sleep

 

Sylvia Vaisman